5min from 65 to 70 % of 10k pace
3min @ 75 % of 10k pace
2min @ 80 % of 10k pace
1min 30sec @ 102 % of 10k pace
1min @ 65 % of 10k pace
1min 30sec @ 104 % of 10k pace
1min @ 65 % of 10k pace
1min 30sec @ 106 % of 10k pace
1min 30sec @ 65 % of 10k pace
1min 30sec @ 108 % of 10k pace
2min @ 65 % of 10k pace
10min @ 80 % of 10k pace
2min @ 65 % of 10k pace
1min 30sec @ 105 % of 10k pace
1min @ 65 % of 10k pace
1min 30sec @ 106 % of 10k pace
1min @ 65 % of 10k pace
1min 30sec @ 107 % of 10k pace
1min 30sec @ 65 % of 10k pace
1min 30sec @ 109 % of 10k pace
7min from 70 to 65 % of 10k pace
5min from <span
data-value="65">65</span> to <span
data-value="70">70</span>% of 10k pace 3min @ <span
data-value="75">75</span>% of 10k pace 2min @ <span
data-value="80">80</span>% of 10k pace 1min 30sec @ <span
data-value="102">102</span>% of 10k pace 1min @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="104">104</span>% of 10k pace 1min @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="106">106</span>% of 10k pace 1min 30sec @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="108">108</span>% of 10k pace 2min @ <span
data-value="65">65</span>% of 10k pace 10min @ <span
data-value="80">80</span>% of 10k pace 2min @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="105">105</span>% of 10k pace 1min @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="106">106</span>% of 10k pace 1min @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="107">107</span>% of 10k pace 1min 30sec @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="109">109</span>% of 10k pace 7min from <span
data-value="70">70</span> to <span
data-value="65">65</span>% of 10k pace Zone distribution Z1: -
Z2: 26m
Z3: 12m
Z4: 3m
Z5: 9m
Z6: -
Time to build some endurance. We'll be sharpening up those legs to get the body ready to run farther, faster. How? Four high effort reps, then a short tempo run to flush out the lactic acid. Rinse and repeat. The goal here is to finish faster than we started. Lace up and let's go.
No longer available in Zwift*
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